The first line was actually a first attempt at the first half of a line... But then security told us to stop filming because he thought we might be shooting a commercial. 🙄🤷🏼‍♀️ Oh well!
Here are some training clips from yesterday... Explored old town in the morning and then headed to the park in the afternoon.
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. ➥ Follow me : @parkour.lucas to see more amz Videos
➥ Via : @katiemcdonnell

RCA Throwback 🇭🇰🇯🇵🇰🇷To this 180 in Seoul.
Training in England is a battle at the moment one good day of weather followed by three awful ones🤦🏿‍♂️ still collecting clips for this project, but it's hard out here! More content asap 🙏🏿
➥ Follow me : @parkour_jason to see more amz Videos
➥ Via : @joshuastorror

​I had a major realization today. "Life is Marvelous and complicated. So there is no need to make it harder than it already is, keep things simple and only use what is needed". I realized that I am over complicating my movement by doing too much stuff. I am jumping from one movement art to the next, to the next and to the next without ever really getting good at one thing. There is no need to do this, they all deliver me to the same place anyways. So it doesnt matter what I choose Its not the art of the movement that I partically enjoy, the feelings that I feel in my body that I get from moving is what I really enjoy. I feel strong, relaxed and in control. So I am going to keep it simple from now on, Gym rings and parallete bars is what I choose for my strength training from this day forward until I feel otherwise.

📕HOW TO: DEPTH JUMP 📕
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🙃Another quick how to for all y’all like me who need a solid vertical to make up for poor genetics when it comes to height.
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❤️ I love depth jumps because they teach you to absorb energy and than transfer it into movement as quickly as possible - Super important for athletes.
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⚙️Okay so the mechanics are relatively simple:
1️⃣Step or drop off of an object (just not jumping)
2️⃣ Land and immediately jump up or onto another object.
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👍That’s it!
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🙅‍♀️Now where people normally do these incorrectly is they jump off an object first or they spend too much time in their landing.
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✅Drop, land, jump.
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📉Sure, at first while you are getting the mechanics down you might need to spend a bit more time in the landing phase but as you get better, focus on spending as little time on the ground as possible.
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📦Also, work up to jumping up on to another object as this will give you a gauge of your vertical and jump efficiency improvements.
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💥 As with all explosive exercises, focus on quality, limited reps. I like doing only 3-5 sets of 3-6 reps because I should be jumping with as much power as I can. This is very taxing on the body when done appropriately, so it should not turn into an endurance exercise.

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Lock and (re)Load
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1x1–single limb stance (lateral subsystem)
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A couple days ago a showed a vid of my jumping and it was obvious that jumping off my right leg had some compensations relative to jumping off my L leg
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So what to do?
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Well let’s assume I was tested, probs were found, and manual techniques were used to increase mobility and alignment
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After the manual, I was retested and everything was normal. Then what?
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Time to reload it the pattern
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My body is supported by the ground in this side lying position so there is no postural demand required
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The band around my foot is for hip joint compression or feedback (simulating weight bearing without postural demand)
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My R hand is pushing down on my left L knee as my L knee is pushing up into my R hand creating isometric muscle contraction of my L hip flexors and core
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All that with long lever arm hip abduction in hip & knee extension
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I put my L arm in extension and int rotation because it’s simulating reciprocal arm swing when legs are split in hip flexion/extension
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Good stuff, suboptimal form, don’t ER the hip you’re abducting and keep spine in a straight line!
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🎧Hilow and JB Orion & Amp- Living by a Moment
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#hips#knees#fitnessmotivation#fit#motivation#crossfit#personaltrainer#CSCS#USAW#USATF#trainer#coach#performance#lifting#movement#workout#newyorkcity#nyc#physicaltherapy#strengthandconditioning#strength#movement#performanceuniversity#plyometrics#jumping#sfma#fms

Lead The Way To The Dance Floor! Step up your game with a sweaxy session of @PlyoJam with Creator/Co-Founder @JasonLayden Tuesday @10am! Get fit through high impact, easy to follow dance moves that will keep you smiling while burning calories and building your strength! Not challenging enough? Come to 9am @PlyoJam Sculpt for the extra burn and back to back classes with Jason!
Check Out Jason's Class Here: https://www.youtube.com/watch?v=jGPSo2mEN78
{{ For MOORE Info Visit www.mooredancing.com }}

Had a great weekend with @jwash27 and the rest of my @otflincolnpark fam!
AND just finished a great night of coaching with @coach_charlie_otf and excited for #TeamAwkward to return tomorrow night for Tornado Tuesday! 🍊🌪️

STRENGTH TRAINING:
The max force you can generate for a small number of reps. Do not confuse strength training with just lifting weights. If you are utilizing light weight and doing high volume you are training the muscles endurance ability. Appropriate for people involved in running, swimming or repetitive activities that demand prolonged activation of certain muscles. BUT if you want to get actually stronger! These are the people who want to lift heavy and use max effort for short bursts.
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REPS: <6
SETS: 2-5
LOAD: 80-100%
REST: 2MINS
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If you are just starting out I would suggest working at the higher rep range of 5-6 and the lower load of ~80% for the first few weeks while you teach your nervous system to push that heavy. It’s a different beast than endurance! Both challenging in their own right, but to exert all out for a short amount of reps requires commitment exert force right away.
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EXAMPLE OF A STRENGTH WORKOUT WITH ACCESSORY TRAINING
1. Something explosive light box jumps or kB Swings 3-5repsx sets 3
2A. Core lift (squat, deadlift, bench, push press) 1-6 reps
2B. Accessory lift (same muscle group if I want to hypertrophy, different muscle group if I want to rest) 6-8 reps
3A repeat 2A with a different lift
3B repeat 2B with a different lift
4A. Accessory exercise working same muscle group as CORE LIFT in 2A 6-8reps
4B. Accessory exercise working same muscle group as core lift in 3A 6-8reps
4C. Torso exercise 8-12reps
5A. Accessory exercise of choice for muscle group 2A or 3A 6-8reps
5B. Torso exercise 8-12reps
5C. Torso exercise 8-12reps
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DISCLAIMER: this is not the only way to design a strength workout! This is one format that works very well. Can use as a template. Comment below if you need clarification.

45lb Traveling Snaps. This awesome workout will help with Explosive Movements, and Hinging at the Hips. One of my favorite workouts for Upper Body #plyometrics 🔥🔥 Im so glad i didnt knock over my phone 😂😂 #fitness#plyo

Pay close attention to the control displayed here. As coaches we may call this ‘neuromuscular co-ordination’ a long word essentially meaning the ability of the nervous system to communicate to the working musculature. The better able an athlete in a movement the more efficient they become. Efficiency meaning it has less of a metabolic cost associated with it. What does that mean? It means it may be repeated more frequently without deformation and fatigue.
An athlete wants and needs efficiency. Where does it begin? From the basics. If the basics are done well more complex tasks can be introduced to develop the motor skills of that athlete.
I chose not to talk about the physiology associated with plyometrics in this post, rather, an example of an athlete who has brilliant kinaesthetic awareness, strength, control and stability with a more advanced plyometric variation.
#movementefficiency
@cloudiaelder